I haven't posted an awful lot recently, largely because I thought I'd be practicing HM distance by now so would be on the other forum, but due to stupidity leading to injury it didn't really work out that way. So this morning when I went out I hadn't run further than 5k since the mid-January.
Today was going to be the day though, I knew I wouldn't make 10k, so decided that 7.5 was a reasonable figure somewhere in the middle. After stretching, off I trotted, happy to be wearing shorts and tshirt rather than that awful hot long-sleeved stuff I had to wear during the cold spell. I deliberately set off nice and slowly, being careful as I feel my natural stride length has increased with all the quad stretching I've been doing recently. I did about 2k to the point I leave the canal easily, then a bit of an uphill then long downhill to the Middlewood Way, which would take me most of the way back home.
Thing with that stretch though, is that it's uphill, a very slight gradient most of the way. Only a climb of a few m/km, but my legs noticed it certainly, and it never used to be an issue. By 6k my pace was noticeably decreasing, and I suspect it's simply down to my fitness level having dropped. This is my unscientific theory based on bits the physio has said and stuff I've read, I think my core which would normally keep everything else nice and stable and in optimal position for efficient running is not as strong as it was, hence by that point other muscles had to take over so my pace decreased. Just my theory!
I was glad to have stopped when I did actually, before I did myself any more injury. But - I did manage the run, even the stinker of a hill that takes me back home, though I did pause at 6.something k to have a quick stretch. The knee felt good though, not perfect, but nothing that serious wrong with it now I think.
My plan now is to roughly follow the last couple of weeks of ju-ju- 's plan to get be back to 10k, and take it from there. I think it's just fitness now, and if I can get to 10k before, hopefully I'll be able to do it again.
One more bit of good news, I got my second pair of orthotic insoles today, so one for each pair of running shoes, so I'm less likely to forget them on a run!!
Of course special thanks go to my lovely virtual running buddies quirkybee and Sadie-runs , you are both awesome, and without your support I would have given up long ago.
You will soon have your full fitness back again. I’m super happy that you’ve managed a slightly longer run than last time and still no new aches or pains. You are doing just great Neil and you will do your HM when the time is right. Have faith my friend!
There are very few things in life that follow a smooth upwards trajectory - other than age! A few bumps and dips are to be expected. 7.5k is not to be sneezed at! In fact, it’s more than a third of a HM...
Start super slow and then you get faster as the run progresses - the magic of negative splits! 😁👍 But that aside, well done on your 7.5k - that is a distance not to be sniffed at Neil, so be proud! Very pleased to hear you have the insole thing sorted out now too! 👍 Happy running, Neil.
Ah Sadie, you are so right, but I just can't get the hang of negative splits, I'm rubbish! The last run I did I at least managed to keep a fairly consistent pace though. And you're right, 7.5k is a good distance. It's 7.5k more than I could run a couple of years ago at any rate. Logic tells me I've got to near HM distance before, I can do it again if I follow the same method, well without the cockup with the insoles!!
Oh hi Wimborne! Well, I just start at a pace way slower than than I know I can manage, and (once really warmed up) at around 1k or so on a 5k run, I seem to be able to speed up a bit, then at 2k a wee bit more...and so on. Feels very natural to me...start slow and just add on a bit more speed (but really gradually) with each km. and weirdly, my pace quickens easily as long as I start nice and slow. I don’t quite understand how it works, but has to be to do with oxygen reaching all the right parts if you start slow? I dunno! x
What a lovely day to restart your running Neil . I am sure if you take it slow and steady you will soon be back to 10k and then beyond. Enjoy the sunshine.
Hi Neil, I'm still on the 5k marker due to injury, and hoping to start pushing on soon, so I understand your impatience. The important thing is that you are still running, and starting to increase the distance again. You know you can do it, because you have done it already! I had the same experience as you when I started again, the feeling that everything else was under more stress because my core had softened. So I think you're bang on with your theory. The good news is that it will all improve and quite quickly, just be sensible as you were with this run.
Thank you grumpyoldgirl ! Yeah, I just got a bit despondent because my brain was saying "go on, you know you can do at least 10k" but my body just couldn't. Still, it means I get to hang out more with you lovely lot!!
Thanks for your input re. the core stuff. I was definitely thinking much the same. Something I need to look at urgently I think, just not sure I could bear to do core workouts at home, and I'm not entirely sure I have the time to join a gym, though it might be quite useful for dreadmill use when the weather is horrible.
I do Pilates, which covers all my core work, so it doesn't have to be anything extreme. But you'll build up your conditioning anyway, in my case it seemed to take a while where I thought it would take forever, then suddenly there was a massive improvement. Good luck, you'll get there.
Pilates really did the trick for me too, grumpyoldgirl, core wise! Slightly obsessed by Pilates now - almost as much as I am with running. 😁 Amazing how much more stable your whole body feels when running when you have a strong core. 👍
That's a definate, positive come back Neil, you did very well to reach the 7k mark, it can only get better and improve further. I'm quite intrigued by Pilates if honest, it sounds as if its beneficial 🤗
I can see us all starting it before long, haha xxx
Thank you dear Beth, I’m really trying to keep at it, I’d love to get up to the nice long distances again. Just did 5k today and it was really hard lol xxx
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
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